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Eating Habits, Exercise Vital for Development

Posted on: Sunday, 10 February 2008, 15:10 CST

At first glance, these kids don't seem to be preventing a health care crisis, but it's a good start. Add five to seven servings of fruits and vegetables, and we've got a plan.

You don't have to be a rocket scientist to know that a lot of Americans are getting fat. And our children are following in our extra-large footprints. Whether the culprit is too much homework, fast food, computer games or a dangerous world, the days of sending the kids out to run, jump and play until dark are history.

Want to change the channel?

Don't get up. Click.

Time to catch up with friends?

Send a text message.

Need a family meal?

There's a drive-through on the corner.

Thirsty?

Grab a soda.

Since the early 1970s, the number of overweight kids has tripled in America. According to the Centers for Disease Control, the prevalence of obesity in the Carolinas is about 24 percent. The excess pounds and fat we're dragging around contribute to chronic illness, such as cancer, diabetes and heart disease.

But there is good news: Children who learn to enjoy moving around while they're young -- don't tell them that it's exercise -- can develop disease-fighting habits that will last a lifetime. Chronic diseases are largely preventable with some simple lifestyle changes.

Mary Ellen Scarborough, registered dietitian and certified diabetes educator at Grand Strand Regional Medical Center, says a good breakfast is still the key to starting the day off right.

"Their days start so early, kids don't always have time for breakfast," she said. "Juice and cold cereal aren't going to hold them till lunch. If you don't get a good, substantial breakfast, you're not going to be able to concentrate. You'll get too hungry."

In 2006, Scarborough led a parent-child weight management program at Grand Strand Regional Medical Center called Resolutions. The response seemed promising, but enrollment fizzled.

"We had 15 children at first. We think we got them off to a good start -- the evaluations were good," she said. "But we tried it three or four other times and participation wasn't there. I think the problem now is they're too involved in other activities."

In the next couple months, Conway Medical Center will launch Children's Healthy Lifestyles, a six-week program targeted to obese children and their parents, funded with a Duke grant.

"We don't currently see children in our Weight Management program, but any school employee or doctor you talk to will tell you that it's increasing," said Sue Rudnicki, Medical Weight Management at Conway Medical Center, in an e-mail. "We will be in contact with school nurses, school counselors, pediatricians and family physicians about the program as soon as we set a date to start the groups."

Taking initiative

Discouraged by a shortage of programs for young children, Ayla Hemeon, 35, bought a Stretch-n-Grow franchise in 2004 that takes fitness programs directly to schools, day care centers and recreation departments in Horry and Georgetown counties.

She brings an assortment of colorful props, such as oversized felt streamers and pool noodles, that kids can't wait to cavort with.

"The equipment is just props to hold while we run and jump around," said Hemeon, who is certified in youth fitness and assisted by two coaches.

"We're in 15 schools and do maybe 35 classes a week. Stretch-n-Grow teaches the kids the skills for sports, but it's not competitive. It's all about making exercise fun. We're hoping they'll carry that with them through life."

Her 3- and 4-year-old students, who proudly point out their "aba-dabba-dominals," are learning about muscle groups and good nutrition.

The National Association for Sports and Physical Education recommends that school-age children get at least 60 minutes of moderate to vigorous physical activity every day.

"There's so much pressure to make good grades and no opportunity to walk off some of their energy," Scarborough said. "Some neighborhoods don't have sidewalks. [Kids are] told to come home, stay inside and don't let anybody in. Kids today are so stressed out. Stress can cause your body to store fat in a different way than if you're calm."

At home, Hemeon walks and bikes with her 4- and 7-year-old daughters. She encourages activity and movement while limiting computer and TV time. Sugary treats are rationed sparingly.

"They're still kids. They're going to want cupcakes," she said. "We call them 'sometime treats.'"

Keeping close tabs on calories that mount up quickly -- before they become pounds to be shed slowly -- requires discipline and awareness.

"Kids eat what they practice eating," Scarborough said. "Most of the time, what they get is fatty, processed food. They don't have a family meal together because everyone is busy. The calories in one can of regular soda a day will equal a pound of body fat in month. And we're talking about a 12-ounce can. The calories from juice can add up like that, too."

Make exercise fun

"There is more competition for children's time than when I was younger," said Louis Liguori, who has coached state champion gymnasts for 13 consecutive years at Gymnastics and More in North Myrtle Beach. "Plus, I think diet has a lot to do with [the obesity epidemic] -- sodas and candy and fast food. We always try to offer fruits and vegetables."

Long before kids attempt their first backflip, parents work with their little ones as young as 18 months on downsized gym equipment. There's no competition, just fun.

"We have smaller equipment for them -- trampolines, lower balance beams and small bars," Liguori said. "The parents learn to work with them. They learn the basics for gymnastics and all movement in general. They learn to fall without getting hurt. No matter what they do, it's fantastic. We all clap."

Almost every class comes with a nutrition handout to take home. Kids have to be coaxed to prefer carrots over candy.

"When they walk out of the gym, they're going to have choices," he said. "There's no sense hiding it from them. That's why we have a sign: 'Exercise is important to a healthy life, so make it fun.'"

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Menu tips Buy healthy groceries and serve nutritious foods.

Establish a routine: Set a time for breakfast, lunch, dinner and snacks. Kids appreciate schedules and become hungry at regular times.

Plan for three meals and two snacks every day.

Serve a vegetable or fruit with every meal and offer them as snacks. Opt for low-fat or nonfat dairy products.

Reward children with hugs, kisses smiles and playful activities instead of food.

Don't keep high-fat, high-sugar foods around.

Don't by candy, soft drinks, chips and cookies.

Serve water to thirsty children.

Place a small amount of food on their plates and let them ask for more.

Examples of child-sized portions for ages 2 to 6 years:

1/3 to 1 cup of frozen veggies

1 or 2 cooked broccoli spears

1/2 cup of tomato sauce

5 to 7 cooked baby carrots

1/3 to 1/2 cup of melon

5 to 7 strawberries

1/2 cup of apple sauce

1 small tangerine

1/3 to 1/2 cup of frozen or fresh berries

1 cup (8 fl. oz.) low-fat yogurt or nonfat milk

1/3 to 1/2 cup of macaroni-and-cheese, rice, pasta or mashed potatoes

2 oz. hamburger

1 or 2 chicken drumsticks

Exercise tips

Children and adolescents should participate in at least 60 minutes of moderate intensity physical activity on a daily basis. Brisk walking, playing tag, jumping rope or swimming are good choices.

Regular physical activity has beneficial effects on weight, strength, cardiorespiratory fitness, bone mass (through weight-bearing exercise), blood pressure; stress levels and self-esteem.

Set a positive example by making physical activity part of your family's daily routine.

Play with your children; offer active toys and equipment, and go places where they can be active.

Encourage structured or non-structured activities that are fun. They could include team sports, individual sports, recreational activities such as walking, running, skating, bicycling, swimming, playground activities, and free-time play

Choose age-appropriate activities and wear protective gear when appropriate.

Prevent injury by starting gradually and building to reasonable goals.

Limit TV and video games time to two hours per day or less

Don't put TVs in kids' rooms.

Encourage activities that involve movement such as walking, playing chase, dancing, etc.

Sources -- Dietary Guidelines for Americans 2005; Centers for Disease Control and Prevention

Source: The Sun News

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